Knee and Ankle Exercises, Phase 3: Build Strength

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Knee and Ankle Exercises, Phase 3: Build Strength

KA-3 · Version 1.0, October 2026

Phase 3 puts weight on the leg. Step-ups, sit-to-stands, heel raises, and single-leg balance work on the strength used in daily life: stairs, getting up from chairs, and walking on uneven ground. Start after your provider checks your progress from the previous phase. If you are our patient, your provider will show you any new exercise.

How often: Daily for one phase. Each session takes about 10 minutes. Do Single-Leg Balance a second time later in the day.

What "no pain" means: Each exercise should NOT cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use these exercises if:

• You may have a broken bone in your knee, leg, or ankle. Wait until your provider checks your scans and says it is safe.
• You have any of the warning signs in the red flags list.
• Your knee or ankle clicks, locks, catches, or gives way under you, and your provider has NOT yet cleared you with imaging.
• You have sudden swelling in the knee or ankle, especially within 24 to 48 hours of a new injury. Wait for provider clearance.
• You have calf pain with redness, warmth, or swelling. This can be a blood clot (DVT). Stop everything and seek immediate medical care.
• You cannot put weight on the leg without sharp pain or buckling. Wait for provider clearance before starting.

1. Step-Ups

Dose: 1 time a day, 10 reps each leg
You need: A sturdy step, low stool, or stair, about 4 inches high to start

How to do it

1. Stand in front of a sturdy step. Feet hip-width apart.
2. Place your right foot on top of the step. Heel and most of the foot on the step.
3. Press through your right heel and stand up on the step. Bring your left foot up to meet it.
4. Slowly step back down with the left foot. Then bring the right foot down.
5. Do 10 reps leading with the right leg. Switch and do 10 leading with the left.

Too hard? Try this: Use a lower step (2 inches). Or hold a wall or counter for balance.

Too easy? Try this: Move up to a standard stair (about 7 inches). Or hold a light weight in each hand at your sides.

2. Sit-to-Stand from Chair

Dose: 1 time a day, 10 reps
You need: A sturdy chair (firm seat, NOT too low)

How to do it

1. Sit on the front half of a sturdy chair. Feet flat on the floor, hip-width apart, slightly behind the knees.
2. Cross your arms over your chest. (No using hands.)
3. Lean your trunk slightly forward at the hips. Press through both heels.
4. Stand up by squeezing your buttocks and pushing through the legs. Reach full standing.
5. Slowly lower yourself back to sitting with control (3 seconds down). Do 10 reps.

Too hard? Try this: Use a higher chair. Or use your hands on the seat or armrests for assist. Or do 5 reps.

Too easy? Try this: Use a lower chair. Or hold a light weight against your chest. Or pause halfway down for 2 seconds.

3. Double-Leg Heel Raises

Dose: 1 time a day, 15 reps with 2-second hold
You need: A wall or counter for balance

How to do it

1. Stand tall with feet hip-width apart, facing a wall or counter. Fingertips lightly on the surface for balance only.
2. Slowly press up onto the balls of both feet. Lift as high as you can.
3. Hold the up position for 2 seconds. Squeeze the calf muscles.
4. Slowly lower the heels back to the floor with control (2 to 3 seconds down).
5. Do 15 reps.

Too hard? Try this: Hold the wall with both hands for more support. Or do 10 reps. Or only go halfway up.

Too easy? Try this: Take fingers off the wall completely. Or do them with toes elevated on a small book (deeper range).

4. Single-Leg Balance with Hip Strategy

Dose: 2 times a day, 30 seconds each side
You need: A wall or counter for safety

How to do it

1. Stand tall with feet hip-width apart. Have a wall or counter within easy reach for safety.
2. Lift one foot a few inches off the floor. Hover, do NOT put it on the other leg.
3. Stand tall on the single leg. Keep your hips level (the lifted-leg side should NOT drop).
4. Hold for 30 seconds. Use one or two fingers on the wall for safety if needed.
5. Switch sides. Do 1 round each side, twice a day.

Too hard? Try this: Lightly touch the wall with your whole hand for support. Or hold for only 10 seconds.

Too easy? Try this: Close your eyes for the second half of the hold. Or slowly turn your head left and right while balancing.